Monday, April 4, 2011

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Things could be a little cramped & chaotic today, as I'll be running both the Silver Group and one of the Bronze Groups for the first part of their workout.
Review breaststroke drills
Kicking - on back, focusing on FAST underwater dolphin kick, then breaststroke kick on back
2 x 300 @ :20 rest as follows:
1- 50 swim negative split free br 3, 25 swim choice NO FREE build to FAST (4x through)
2- 50 swim free neg split br 3, then 25 kick FAST free on back- good flip turns & dophin kick pushoffs throughout
1:00 rest
BIG set of 75's:
All @ :20 rest as follows:
1-4: 25 swim free, 25 swim breaststroke, 25 choice drill breaststroke- good pullouts here
5-8: swim back/drill backstroke/kick choice FAST on back, by 25's- good dolphin kick breakouts here
9-12: 25 swim back, 25 kick on back FAST (with flip turns), 25 swim breaststroke
100 easy drill before you get out. Remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!